5x5 Weightlifting Program - 12 Weeks

Bulking

Advanced

Barbell

Plan Details

The 5x5 Weightlifting Program - 12 Weeks routine by pegasoadv is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

90 seconds between sets. 3 minutes between exercises

Routine detail

Mon

Biceps, calves, shoulders, triceps

Est. 77 min

7 exercises

Weighted chin ups

5 Sets x 5 Reps

Barbell Calf Raise

5 Sets x 5 Reps

Smith Machine Reverse Calf Raise

5 Sets x 5 Reps

Barbell Military Press

5 Sets x 5 Reps

Barbell Rear Delt Row

5 Sets x 5 Reps

Dumbbell Lateral Raise

5 Sets x 5 Reps

EZ Bar Tricep Extension (Close Grip)

5 Sets x 5 Reps

Tue

Back, chest, hamstrings, quadriceps, traps

Est. 68 min

7 exercises

Weighted Pull-Up

3 Sets x 5 Reps

Weighted chest dip

5 Sets x 5 Reps

Machine Leg Curl (Prone)

5 Sets x 5 Reps

Barbell Squat

5 Sets x 5 Reps

Barbell Shrug

5 Sets x 5 Reps

Machine Ab Crunch

3 Sets x 20 Reps

Decline Bench Rotational Sit-Up

3 Sets x 20 Reps

Wed

Rest

Est. 0 min

0 exercises

This day is empty

Thu

Biceps, calves, shoulders, triceps

Est. 77 min

7 exercises

Preacher Curl Machine

5 Sets x 5 Reps

Barbell Calf Raise

5 Sets x 5 Reps

Barbell Seated Calf Raise

5 Sets x 5 Reps

Dumbbell One-Arm Front Raise

5 Sets x 5 Reps

Dumbbell Lateral Raise

5 Sets x 5 Reps

Barbell Rear Delt Row

5 Sets x 5 Reps

Barbell Overhead Tricep Extension

5 Sets x 5 Reps

Fri

Back, chest, hamstrings, quadriceps, traps

Est. 73 min

7 exercises

Barbell Bent-Over Row

5 Sets x 5 Reps

Barbell Incline Bench Press

5 Sets x 5 Reps

Barbell Stiff-Leg Deadlift

5 Sets x 5 Reps

Barbell Lunge

5 Sets x 5 Reps

Barbell Shrug

5 Sets x 5 Reps

Weighted Crunch

3 Sets x 20 Reps

Stability Ball Trunk Rotation

3 Sets x 20 Reps